Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	21.3% 619kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	68.3% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	49% 64g	130g per day for Men 19-50 years
Sugars	NA	1.27% 0.92g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.92g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.67% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	35.7% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	85% 6.8mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	165% 1158mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.056% 2.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, plantain chips, salted per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 100 grams of Toasted Sunflower Seeds have 5 times more Vitamin B1, 7.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Snacks, plantain chips, salted.
• While 100 g of Snacks, plantain chips, salted contain more Vitamin A and 22.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 100 grams of Toasted Sunflower Seeds have 6.3 times more Calcium, 9.3 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 14.8 times more Phosphorus and 14.3 times more Zinc than Snacks, plantain chips, salted.
• While 100 g of Snacks, plantain chips, salted contain 1.6 times more Potassium and 67.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Snacks, plantain chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.9 times more Fat, 3.2 times more Omega 6, 3.3 times more Fiber and 7.5 times more Protein than Snacks, plantain chips, salted.
• While 100 g of Snacks, plantain chips, salted contain 1.4 times more Saturated Fat and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, plantain chips, salted offer comparable quantities of Energy and Omega 3 per 100 grams.